What are the best ways to improve flexibility?

Improve flexibility with consistent static stretching: hold each stretch for 30 seconds and accumulate at least five minutes per muscle group each week. 1 2

• Spread practice across the week: Distribute stretching over multiple days; short, repeated sessions—ideally five or more days weekly—are favored over doing all the stretching in one session. 3
• Build gradually: Early gains can come from improved stretch tolerance, so begin with manageable stretches and gradually become more comfortable with the movements rather than forcing maximal range. 4